Cat Pose (Marjaryasana) and Cow Pose (Bitilasana)
- Start in table-top position with your hands underneath your shoulders and your knees underneath your hips.
- Wake up your front and back bodies by moving intuitively — Davidson suggests making circular motions with your chest and upper back, or starting to flow between Cat Pose, arching your back up, and Cow Pose, reversing the arch while lifting your gaze and tailbone.
- "As you come into Cat Pose, try holding the pose for a breath, noticing how it feels to breathe into and expand your back body. Then, flow into Cow Pose, again holding for a breath or two. Next, start to sync your breath with the movements, inhaling up into Cat Pose and exhaling out for Cow Pose," Davidson says.
- Flow through these poses for one minute.